10 Foods to Eat Regularly for Beautiful Clear Skin

Posted by Louise Griew on July 4, 2017, Updated March 4, 2019

Clear, healthy looking skin never goes out of style, but it takes more than the latest, greatest and most expensive skincare to maintain it. With over 15 years' experience as a professional makeup artist, I've learned a thing or two about what foods make skin look its best. A diet rich in antioxidants, minerals and essential fatty acids will keep your complexion looking radiant and supple all year long. Here are 10 things to eat for beautiful clear skin.

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Turmeric

This vibrant orange root is part of the ginger family and is super high in antioxidants, which are needed for glowing, healthy skin. Turmeric also contains high levels of anti-inflammatory properties that help heal and soothe flare-ups and sensitive skin conditions. Next time you see a turmeric latte on the menu, try it out or simply cook with this pleasant tasting spice. It’s great on potatoes, meats and in stews.

Whole grains

Unless you have celiac disease or a specific food sensitivity, eating whole grains is vital for overall health. Whole grains are a fantastic source of vitamins and minerals like B vitamins, selenium, magnesium and zinc. These all play a big part in protecting skin from environmental damage, encouraging elasticity and preventing fine lines and wrinkles. For a clear, glowing complexion, regularly eat whole grains such as whole wheat bread, pasta and brown rice.

Tomatoes

Tomatoes contain lycopene, a compound that gives red fruit and vegetables their rich colour. As this nutrient breaks down free radicals and fights sun damage, it’s a particularly beneficial food for people with pigmentation issues or those who are very sun sensitive.

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Fish

Fish is an extremely healthy (and yummy) way to get your essential fatty acids (EFAs), such as omega-3 and omega-6. EFAs help reduce inflammation which in turn prevent clogged pores that lead to breakouts. Salmon, mackerel and tuna contain the highest amounts of EFAs. Fish also contains skin cell repairing vitamins and minerals like vitamins E and B, as well as zinc.

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Nuts and seeds

Nuts are chock-full of minerals, protein and essential fatty acids – all important nutrients for promoting healthy skin. These crunchy little morsels are known to reduce inflammation and swelling, which helps reduce the effects of skin conditions like psoriasis and eczema. High levels of selenium and vitamin E repair skin and provide effective anti-bacterial qualities that keep breakouts at bay. So, next time you need a snack, grab a handful of Brazil nuts or pumpkin seeds.

Cocoa

Cacao beans, from the cacao fruit tree, have extremely high levels of antioxidants, minerals and vitamins: all of which are great for your skin. Cacao — as well as its more processed, yet still nutrient-rich cousin cocoa — can help keep skin clear and radiant. We’re not suggesting you binge on candy bars for clear skin, but snacking on cacao nibs or adding cocoa powder to your smoothies or warm beverages will give your skin a boost and satisfy your chocolate cravings.

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Acai

This red-purple fruit is touted as a superfood because of its powerful antioxidant properties. The acai palm tree grows in the Amazon, and its delicious fruit can help prevent acne by eliminating free radicals and flushing toxins from the body. There is also a strong anti-aging and moisture-restoring component to acai. Acai is a delicious and healthy addition to your breakfast or smoothies.

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Eggs

Eggs contain amino acids that promote skin cell growth, and can also help to strengthen the skin. Eggs also deliver other important healthy skin components; vitamin D encourages cell turnover and iron keeps skin looking clear and radiant by boosting fresh oxygen to skin cells.

Kale

There’s good reason why everyone is crazy for kale: this leafy green vegetable is actually more nutritious than broccoli, cabbage and spinach. Kale’s beta-carotene content is particularly impressive for those with acne-prone skin. And with tons of collagen-boosting vitamin C and melanin-synthesizing copper (the sun damage-protecting pigment) this really is a skin superfood you need to add to your diet.

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Chia seeds

Chia seeds are rich in omega-3 fatty acids, which means they are a fantastic way for your body to restore lost moisture from the skin, keeping it smooth and supple. These tiny little seeds contain a good dose of vitamin E, a powerful antioxidant that can help diminish redness. Zinc plays a big role in preventing acne and chia seeds also happen to have this skin-boosting mineral in abundance.